Taking longer than I thought. 
Simple/Standard core exercises with a specific focus on the hip, pal.
You need to activate your glutes
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Do you lie on your back or side?
I alternate pal. Lie mainly on Left side now come to think of it.
Well done @feck_it
@ChocolateMice, @glasagusban I seem to have damaged my IT band after training for a marathon. Felt it a bit sore on day of event so took a few weeks off running and had no pain whatsoever. Went for a few miles the other day and it started playing up again. Whatās the solution here?
Should this not be in the injuries thread?
Glas is the IT band expert. But what are you feeling exactly? Have you tried foam rolling?
Weird pain outside the left knee. Hurt when I was walking after doing the run the other day but no pain since. Same as when I did the marathon. Someone mentioned IT band to me and having looked it up it does seem to fit the bill. Iāll try to get my hands on a foam roller. Always thought they were overhyped.
You need to foam roll the IT band slowly - find the sore spot and just wait there. Then bend and extend the leg - agony but helps
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Thereās a likely mechanical reason why your hips / pelvis are painful, but I wonāt go into it here - google ātrochanteric bursitisā and youāll find info on it. Not saying this is exactly your issue, but if it is I have a few suggestions.
Simple solution is lie on your back. Or, if you snore like a mule when you do, put a rolled up towel / pillow between your knees. This puts your pelvis back into a proper alignment and removes the compression that leads to the pain your experiencing. Exercise alone wonāt solve this, as itās often exacerbated by posture when sleeping.
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Not in the slightestā¦ it may not be your IT eitherā¦ I had a similar pain on the outside of knee and foam rolling helpedā¦ it wasnāt quite the IT tho, and not quite the front of your quad but the corner of the quad if you like that runs from the hip flexor down to top of kneeā¦ had a good few trigger points along that and eased them outā¦ No harm foam rolling every where tho if youāve been doing lots of running. Get on youtube for specific areasā¦ the IT can be very sore to foam roll.
Here;s the roll you want - note he is slightly tilted to get the outer quad but he is not fully titled and getting the IT band- The outer quad area is often neglected and can cause a lot of issues to hips/glute/periformis etc
Best thing, is to foam roll from top to bottom and where you feel tender/sore spots -work it out.
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I had a fairly extreme version of this. Took years to sort and even then I havenāt built the mileage back up to what I did before yet.
First off anti inflammatories (ibuprofen) and ice to get the inflammation/soreness down. Foam rolling and stretching can help a bit with the symptoms, and perhaps strengthening the glutes. Orthotics are a waste of time. If itās not bad that might sort it for you.
Itās a very persistent problem though and these things that treat the symptoms donāt sort it out long term. The inflammation builds up when you go back running again. What sorted me eventually was running reeducation. I had to massively change how I ran, increased cadence hugely, picking up my feet and knees properly, placing my feet back on the ground properly. The aim of all this was to change a very pronounced heel strike when running to land more mid foot. Shots of anaesthetic/steroid might be needed. Iāll prob need to get these yet if Iām to build up to running longer distances.
Sounds like tough going.
Hopefully what I have is comparitively harmless. Iāve only had the pain a few days. Maybe once on a short run the week before marathon, on day of marathon (after race) and then 4 weeks later when I ran again. Iād completely forgotten about it to be honest, so was surprised when it played up quite badly again. Iāll get somebody to have a look at it this week and hopefully nip the problem in the bud.
What seems to happen is that once it gets very inflamed one time it does the same again quickly. Ice and antiflammatories to get that under control and rolling any knots out will help a bit, have a think too about whether your stride is too long.
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Lovely, did you have a big spliff to celebrate?
Iām after aggravating my degenerative disc here while moving swiftly (too swiftly) to get to my youngest after she car-jacked a Mickey Mouse car and left the another kid on the ground in a pool of tears this morning.
I put deep heat on and took a difene straight away and I seem to have it somewhat under control. Iāll be crooked as a dogās hind leg for a few days though. All early treatment tips will be appreciated
Are you near the sea.the sea cures everything
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Thatās not a bad idea
Wouldnāt social services would be onto him if he threw his youngest in the sea?
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